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BODYWEIGHT STRENGTH TRAINING FOR RUNNERS

For those casually interested in short-distance running, here is a low mileage running program that combines Bodyweight Strength Training for Runners with Bodyweight Training 2.0 for a total of four training sessions per week. This is a good schedule for anyone just getting started with running.

Low Mileage Running

Bodyweight Strength Training for Runners consists of 9 exercises that are split into three groups called Complexes. Each Complex has 3 exercises. Each exercise has one of the below primary functions:

Function A: Foot Strike- lengthen and strengthen back of body, head to ankles, with emphasis on ankle mobility for better force absorption at impact point.
Function B: Stride Length- increase front line flexibility and strength, mid chest to knees, to allow for greater hip extension and flexion.
Function C: Head Alignment- neutrally align spine, tailbone to head, for better arm swing mechanics.

WEEK 1

Monday

SQUATTING WITH SPIDERMAN

37min

Tuesday

RUNNING
WORKOUT

49min

Wednesday

REST DAY

Thursday

HIP HINGE WITH STARFISH

37min

Friday

RUNNING
WORKOUT

49min

Saturday

REHAB 1

32min

Sunday

REST DAY

WEEK 2

Monday

LUNGING WITH
INCH WORM

45min

Tuesday

RUNNING
WORKOUT

49min

Wednesday

REST DAY

57min

Thursday

STEP UP WITH QUAD

37min

Friday

RUNNING
WORKOUT

49min

Saturday

REHAB 2

34min

Sunday

REST DAY

38min

WEEK 3

Monday

SQUATTING WITH SPIDERMAN

37min

Tuesday

RUNNING
WORKOUT

49min

Wednesday

REST DAY

Thursday

HIP HINGE WITH STARFISH

37min

Friday

RUNNING
WORKOUT

49min

Saturday

REHAB 1

32min

Sunday

REST DAY

WEEK 4

Monday

LUNGING WITH
INCH WORM

45min

Tuesday

RUNNING
WORKOUT

49min

Wednesday

REST DAY

57min

Thursday

STEP UP WITH QUAD

37min

Friday

RUNNING
WORKOUT

49min

Saturday

REHAB 2

34min

Sunday

REST DAY

38min

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